In this keto article, you will find the best fish and seafood to eat on a keto diet. Most seafood are great for a ketogenic diet as they are very low in carbohydrates.
An excellent choice for keto: it is carbohydrate-free and Atlantic salmon contains between 6.2 and 13.4 grams of fat per 100 grams, depending on whether it is wild or processed fish.
Protein in both types is around 20g, while calories per 100g range from 142 (wild) to 208.
Salmon is high in healthy fats including omega-3 fatty acids which are very beneficial for your heart, brain, skin, and overall health.
It is also an excellent source of selenium, which is a powerful antioxidant that helps prevent age-related mental decline and plays an important role in thyroid health.
In addition, salmon contains a large amount of potassium (363 to 490 mg per 100 g) and magnesium , both of which are very important for keto, as well as the B vitamins.
This is a fattest type of fish: 100g of Atlantic mackerel (the most common type) contains about 14g of fat, 0g of carbohydrates, 18.6g of protein, or 205 calories.
Contains a lot of vitamin D – 360 per 100g of mackerel or 90% of the recommended daily value.
It is also an excellent source of magnesium and potassium, B vitamins, and selenium. Additionally, mackerel is one of the best sources of omega-3s.
Another fish rich in important nutrients. A 100-gram serving of rainbow trout (the most common type) contains 5.4 grams of fat, 21 grams of protein, 0 carbohydrates, and 138 calories.
Like salmon and mackerel, it is an excellent source of B vitamins, as well as potassium, magnesium, and selenium. Trout is also rich in phosphorus, which is important for tissue growth and repair, bone health, and kidney waste filtration.
In addition, it contains a lot of omega-3 fatty acids – 100 g of trout contains 986 mg.
100g raw yellowfin tuna contains 108 calories, 0 carbohydrates, 0.9g fat, and 23.4g protein, while bluefin tuna is the fattest and tastiest fish – contains 144 calories, 0 carbohydrates, 4.9 g of fat, and 23.3 g of protein per 100-gram serving.
Like other types of seafood, tuna is very rich in B vitamins, selenium, phosphorus, magnesium, and potassium. Additionally, it has an excellent omega-3 to omega-6 ratio, which has a positive effect on heart health.
Tuna is one of the largest marine predators and, due to the high level of the food chain, contains negligible amounts of mercury. This does not mean that you should eliminate this type of fish from your diet. Rather, you should limit your intake to 1 or 2 servings, which is especially important for pregnant women or children.
Depending on the type, 100 grams of shrimp contain 106 calories, 0.9 grams of carbohydrates, 1.7 grams of fat, and 20.3 grams of protein. It contains a lot of selenium and vitamin D and is a good source of copper, iron, and B vitamins.
This fish is also a good source of iodine, an important mineral for thyroid health.
And even though shrimp does contain cholesterol, there’s no reason to fear it – research has shown that consuming 300g of shrimp per day actually lowers triglyceride levels and has a beneficial effect on the ratio of HDL to LDL.